An expert nutritional therapist has revealed the popular snacks parents think are healthy – but shouldn’t actually be fed to kids.
With the summer holidays in full swing, families will be scrambling to find an activity to occupy little ones.
And it’s no secret that giving them something to eat can fill the gap for a while.
But Amber Silverman is urging parents to be careful when choosing a healthy snack, as what might seem nutritious is actually doing them more harm than good.
“One of the most common things I hear from parents is: ‘I honestly thought that was healthy’, and it’s completely understandable,” the nutritional therapist, from London, told Need To Know.
“Supermarkets are full of products that look wholesome, often plastered with phrases like ‘no added sugar’ or ‘made with real fruit’.
“But once you take a closer look, the reality isn’t always quite so rosy.”
Here are the most common lunchbox and cupboard offenders:
FRUIT SNACKS
Amber, a mum-of-two, says the labelling often stating ‘real fruit’ can be misleading, as it could reassure parents that it’s a healthy choice – when it’s really not.
She said: They’re usually little more than processed sugar, syrup and flavourings.
“Even when fruit purée is listed as an ingredient, it’s stripped of the fibre and nutrients you’d get from eating real fruit.”
And juice is no better.
Amber said: “Even the pure kind is still very high in natural sugars and lacks the fibre that slows down sugar absorption in whole fruit.
“It’s easy to forget that one small carton of juice might contain the equivalent of sugar of several pieces of fruit.
“Better to stick with water most of the time and keep juice as an occasional treat – or just eat an orange.”
Amber, 54, also says that while smoothies are a great way to get kids’ five-a-day in, they’re only beneficial if made from scratch.
Bottled versions often contain fruit concentrates, sweetened yoghurt or added sugars – and are surprisingly high in calories.
And the same goes for fruit pouches, which are better than ultra-processed snacks, but still aren’t as good as the real deal.
FLAVOURED YOGHURTS
The ones in little tubes or pots are usually marketed toward children, and they can be enjoyed as part of a healthy diet.
But there’s little benefit for your tot.
Amber said: “Low-fat versions are particularly sneaky, as the fat is usually replaced with added sugar to keep them tasting good.
“A better option? Go for plain, full-fat yoghurt and stir in some fresh fruit yourself.”
GRANOLA AND CEREALS
Oats, nuts and sometimes a bit of dried fruit may seem like a winner, but what’s really hiding in the ingredients?
She said: “[They’re often] held together by glucose syrup or other sweeteners and can contain just as much sugar as a chocolate bar.
“Not ideal if you’re after something genuinely nourishing that’ll keep kids going through the day.
“[And while] cereal is quick and convenient, even the ones labelled with ‘whole grain’ or ‘fortified with vitamins’ can be high in sugar and low in fibre.
“They may give a short burst of energy, but that’s usually followed by a mid-morning crash – and a grumpy, hungry child asking for snacks.”
VEGGIE STRAWS AND CRISPS
If the phrase ‘veggie’ is used, it must be healthy, right?
Amber said: “Sadly, not.
“They’re often made with potato starch and oil, with just a dusting of powdered vegetables for colour.
“Nutritionally, they’re not much better than ordinary crisps.”
WHOLE WHEAT OR MULTIGRAIN CRACKERS
Reaching for crackers might seem like a quick, tasty and nutritional option to feed your tot when they’re hungry.
But, like most foods, the labels are misleading.
Amber said: “Just because something has ‘whole wheat’ or ‘multigrain’ on the label doesn’t mean it’s automatically a healthier option.
“Many of these snacks still contain refined flours, low-quality oils and not much in the way of actual nutrients.
“If you’re buying crackers, check the label and look for ones made with 100% wholegrain and minimal added ingredients.”
Amber, who is speaking at Mini Mozart’s summer programme, advises parents to opt for savoury snacks over sweet – such as cheese, homemade hummus, edamame beans and nuts and seeds.
She says eating refined sugars can be “detrimental” to kids.
The mum said: “It creates unstable blood sugar levels, where the highs and lows can have an adverse effect on behaviours.
“Common symptoms of this would be irritability or anger, fatigue or lethargy, headaches, mood swings and attention problems.
“This can impact their learning at school and at home – and how they interact with people around them.
“Refined sugars are also linked to inflammation in the body, which in turn is linked to a diseased state.
“In the medium to long-term, there may be impacts on immune function and other health concerns when refined sugars are consumed daily or very regularly.”
She also notes that refined sugars impact teeth, weight and digestive health – which can also damage developing brains.
Since it has addictive qualities, these difficulties can last even into adulthood.
While it can feel overwhelming trying to make the right choices, she says the best method is to stick to real, whole foods and recognisable ingredients.
And don’t be afraid to whip up simple meals from scratch.
She added: “Feeding your child isn’t about being perfect.
“It’s about balance, awareness and building habits over time.
“One less fruit snack and one more real apple might not seem like a big deal today, but over months and years, it adds up.”
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